UNFORTUNATELY WE ARE NOT ACCEPTING NEW CLIENTS
  • HOME
  • EMDR THERAPY
  • MEN'S THERAPY
  • AFFIRMATIVE LGBTQ THERAPY
  • Audio therapy
  • CONTACT YOUR THERAPIST
  • ABOUT
  • FEES & INSURANCE
  • BLOG
Picture
Book an Appointment
LEARN MORE

Check the Facts

1/10/2021

 
Stress, anxiety, anger, depression, hopelessness, despair… These are all emotions that can seem to be out of your control.  When they become intense, you can end up feeling trapped and alone.

Here is one way to take control of your emotions, and it comes from Dialectical Behavior Therapy (DBT), an approach developed by Marsha Linehan.  Quite simply:  If you are feeling stress or anxious or angry or depressed or hopeless or whatever other emotion, Check the Facts.

How to Check the Facts
  • Take care to describe the event that is making you so stressed or anxious or depressed or whatever the emotion was.
  • Use all your senses to do this
  • Avoid making any assumptions
  • Try not to polarize and end up making black and white statements or value judgments.
  • Resist the urge to catastrophic
  • Consider carefully what thoughts and interpretation you are making about the event
  • Check whether your emotions (and its intensity) fit the facts.

If your emotions do not fit the facts, or it is not wise to act on your emotions, you need to act opposite to your emotions.  For example, if you feel intensely angry at your boss and you have chosen not to communicate this anger (because there is nothing that can change about your job), you will need to force yourself to do everything that would be the complete opposite to what your emotions are telling you to do.  This could include some or all of the following -
  • Force a smile whenever you see or think of your boss  
  • Force yourself to think positive thoughts about him
  • Engage in subtle muscle relaxation (an exercise called Progressive Relaxation is useful here.  Find out more about this exercise)
  • Try and leave the room for small breaks so you can build up tolerance around him (or reduce the pressure when you are around him)
  • Distract yourself by redirecting your attention to things that engage your attention in a positive way

Alternatively, when your emotions fit the facts, problem-solve instead of acting opposite.  You can find out more about problem-solving here.

Let me know how you get on with this.  If you still need help, get in contact.

Chris Warren-Dickins, Psychotherapist
Ridgewood, New Jersey

www.exploretransform.com
Picture

Comments are closed.

    Therapy Blog


    Book online
    LEARN MORE

    Picture
    Subscribe in a reader

    RSS Feed

    Archives

    October 2022
    July 2022
    June 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015

Chris Warren-Dickins LLB MA LPC
​Psychotherapist (Licensed Professional Counselor)
and author of various mental health books 
​(survival guides for depression, anxiety, and trauma).

Book an Appointment

Please note - We are not accepting new clients at this time

LEARN MORE
Due to the COVID-19 health crisis, we are only offering sessions online. 
​
Our address is 143 E Ridgewood Ave, #1484, Ridgewood, NJ 07450
​(prior address - 162 E Ridgewood Ave, #4B, Ridgewood, NJ 07450)

Telephone: +1-201-779-6917

Providing inclusive counseling and psychotherapy for the whole of New Jersey and Maine
Picture
Picture
Picture
Picture
Picture

© COPYRIGHT 2023 CHRIS WARREN-DICKINS.  ALL RIGHTS RESERVED.  NJ LICENCE # 37PC00618700. ME LICENCE # MF6904
  • HOME
  • EMDR THERAPY
  • MEN'S THERAPY
  • AFFIRMATIVE LGBTQ THERAPY
  • Audio therapy
  • CONTACT YOUR THERAPIST
  • ABOUT
  • FEES & INSURANCE
  • BLOG